Cauliflower Alfredo

8 Reviews
ADD YOUR REVIEW
Photo: Jennifer Causey Styling: Claire Spollen
Hands-on Time
30 Mins
Total Time
30 Mins
Yield
Serves 4 (serving size: 1 1/2 cups)
By Sidney Fry, MS, RD
April 2016
RECIPE BY Cooking Light

Cooked cauliflower becomes creamy and luscious when pureed with stock and garlic. It's a simple way to healthier fettuccine Alfredo.

 

Ingredients

  • 8 ounces uncooked whole-wheat fettuccine
  • 3 cups chopped broccoli
  • 3 cups chopped cauliflower, divided
  • 1 tablespoon white whole-wheat flour
  • 1 cup unsalted chicken stock
  • 3 garlic cloves
  • 2/3 cup 1% low-fat milk
  • 1 1/2 tablespoons unsalted butter
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon kosher salt
  • 2 ounces grated Parmigiano-Reggiano cheese, divided (about 1/2 cup)
  • 1 teaspoon grated lemon rind

Nutritional Information

  • Calories 380
  • Fat 10.2g
  • Satfat 5.5g
  • Monofat 2.5g
  • Polyfat 0.5g
  • Protein 21g
  • Carbohydrate 53g
  • Fiber 10g
  • Cholesterol 26mg
  • Iron 4mg
  • Sodium 547mg
  • Calcium 285mg
  • Sugars 5g
  • Est. added sugars 0g

How to Make It

Step 1

Cook pasta according to package directions, omitting salt and fat. Add broccoli and 1 cup cauliflower during last 2 minutes of cooking; drain.

Step 2

Place flour in a large saucepan. Gradually add stock, stirring constantly with a whisk until blended. Bring to a boil over medium heat; cook 2 minutes or until thick, stirring constantly. Add remaining 2 cups cauliflower and garlic. Bring to a boil; cook 15 minutes or until very tender. Place cauliflower mixture in a blender. Add milk, butter, pepper, juice, salt, and 1 ounce cheese. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters); process until smooth. Return cauliflower mixture to pan over low heat. Add pasta mixture and lemon rind; toss well to coat noodles. Sprinkle with remaining 1 ounce cheese. Serve immediately.

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Ratings & Reviews

Flavorful but grainy sauce

BlueeyedSara7
July 27, 2016
Maybe it is because I used my immersion blender instead of a blender but the sauce wasn't smooth.  My teenager loved this but my husband was just so/so.  I did double the garlic and used some half and half I had on hand mixed with some 1% milk.  I think there are better light alfredo recipes out there, so I doubt I'd make this one again.  Glad I tried it though.

ONE STAR

daneanp
July 20, 2016
Why would it only let me leave a three? Don't call this Alfredo!!! Either eat the real thing or don't.

Reduce pepper, increase stock & flour

lexy7070
June 02, 2016
There is too much pepper - needs to be reduced by half.  Also, in cooking the cauliflower for 15 min at medium heat, the stock evaporates and the flour sticks to the pan.  Need to double the stock and flour to keep a reasonable amount of liquid available.  Otherwise, a decent recipe.

Meat lover approved

MarkSz
April 16, 2016
We don't eat meat free meals often, and still really enjoyed this pasta. 

Disappointed

mikoprice
April 06, 2016
Made no changes to the recipe and found it bland and dry as there was not enough sauce to coat pasta and vegetables.  Will not make again.

Nice and creamy!

RyanDL
March 27, 2016
If you are craving creamy pasta, this is it!! The cauliflower makes the sauce nice and creamy without extra cheese or heavy cream. I definitely recommend saving 1/2-1 cup of the pasta water before draining to add to the sauce to thin if necessary. Also, if you don't like spice, cut the black pepper to 1/4-1/2 teaspoon, it really adds a kick! Added chicken sausage for a little more protein.

Great except for the pepper...

Sceptic
March 21, 2016
Everything about this was delicious and easy except that 1 tsp of pepper rendered the meal inedible for my kids. I'd go with less. Definitely will try again!

This is good

NicoleM
March 16, 2016
Made this last night. Really good. I added mushrooms and chicken and I also added extra lemon and pepper to my taste. I am going to use this as a base for other meals.

Awesome Alfredo!

Lauren
March 10, 2016
This is a really good little recipe! It's rich and creamy, but not too much so. With the cauliflower in the sauce, it doesn't feel so heavy. Also, who doesn't love some cheese sauce coated broccoli? I think my favorite part is the fact that it actually takes 30 minutes!